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  1. #931
    Still Pounding! TM79's Avatar
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    Wanted to stop in and say hi CPW. That is a really cool looking complex that you did in your last session. Some great looking sessions lately and I'm glad you've gotten to spend some time outdoors in the warmer weather. Keep up the great work my friend!
    Male/38/5'10"/175 lbs
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
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  2. #932
    Registered User Cantplankwell's Avatar
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    Originally Posted by TM79 View Post
    Wanted to stop in and say hi CPW. That is a really cool looking complex that you did in your last session. Some great looking sessions lately and I'm glad you've gotten to spend some time outdoors in the warmer weather. Keep up the great work my friend!
    Hey TM

    Summer is short and sweet here, so I have to make the most of my time in the gym with complexes, which I should do as EMOM maybe!
    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

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  3. #933
    Registered User Cantplankwell's Avatar
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    Nice 30KM ride on the bike today, about 75 minutes with no stopping. I really have to figure out how many calories this uses up.

    Tomorrow should be snatch day, going to take a rest day instead, and do that session Tuesday am.
    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

    "Power is nothing without control" Pirelli

    "Quiters never win, winners never quit" JRP, coach, friend, brother in law RIP bro
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  4. #934
    Registered User Payton1221's Avatar
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    Originally Posted by Cantplankwell View Post
    I really have to figure out how many calories this uses up.
    I found a spreadsheet somewhere (I think it was from a biking website) that took into account lots of variables like elevation change and after inputing the variables, the website indicated about half the calories burned as my Garmin watch

    I may have mentioned this before, but I typically guess at the calories that you could walk in that period of time (probably ~450) then double that thinking that you're working so much harder. Not too scientific, but I'd guess ~900 or so. If you assume that you'd burn 100 or so watching TV or sleeping during that period of time, then that would mean ~800 calories burned "over and above" what you would have burned anyway.

    Have you had lipids drawn lately? I'm curious how your HDL looks for someone as active as yourself.
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  5. #935
    Registered User Cantplankwell's Avatar
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    Originally Posted by Payton1221 View Post
    I found a spreadsheet somewhere (I think it was from a biking website) that took into account lots of variables like elevation change and after inputing the variables, the website indicated about half the calories burned as my Garmin watch

    I may have mentioned this before, but I typically guess at the calories that you could walk in that period of time (probably ~450) then double that thinking that you're working so much harder. Not too scientific, but I'd guess ~900 or so. If you assume that you'd burn 100 or so watching TV or sleeping during that period of time, then that would mean ~800 calories burned "over and above" what you would have burned anyway.

    Have you had lipids drawn lately? I'm curious how your HDL looks for someone as active as yourself.
    I do recall that info now, thanks. I was guessing at least 500 and as much as 800, there are a lot of variables, one thing for sure is that there are few big climbs here, and the ones that exist are very gradual.

    Lipids...I had my yearly wellness back in April or end of March, the doctor was happy with all of my results from my blood-work, but I can't recall what the numbers were. Next time I get work done I will ask him to write them down and post them here. I am not sure with our health system here that I can go to some clinic (if they exist) and get blood work done for my own evaluation...would be interesting.
    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

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    "Quiters never win, winners never quit" JRP, coach, friend, brother in law RIP bro
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  6. #936
    Registered User Payton1221's Avatar
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    Originally Posted by Cantplankwell View Post
    I am not sure with our health system here that I can go to some clinic (if they exist) and get blood work done for my own evaluation...would be interesting.
    In the U.S., there's a private company called Private Labs MD (https://www.privatemdlabs.com/) and the number of tests that you can pay for yourself at any time is staggering! I checked and couldn't find any in Canada. If you're near the border, there may be one not too far south of you and you can probably have the tests run even though you're from Canada, but of course, that should be confirmed before making the trip.
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  7. #937
    Registered User Cantplankwell's Avatar
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    Originally Posted by Payton1221 View Post
    In the U.S., there's a private company called Private Labs MD (https://www.privatemdlabs.com/) and the number of tests that you can pay for yourself at any time is staggering! I checked and couldn't find any in Canada. If you're near the border, there may be one not too far south of you and you can probably have the tests run even though you're from Canada, but of course, that should be confirmed before making the trip.
    Going to NH in August sometime hopefully if I can get the time off. Visiting relatives there I will see if there is something that can be done there.
    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

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  8. #938
    Registered User Cantplankwell's Avatar
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    Snatch Day

    Weigh in 171.4 lbs, Moving Avg=169.6lbs

    Warm Up: Abbreviated Catalyst athletics warm up and some PVC pipe work

    Bar Contact drill, technique bar, 5 sets of 3,

    Snatch - No Jump-No Hook Grip, 5 sets or 3, Technique bar and plates...13kg?

    Working Sets

    Snatch Complex; 1 rep= (snatch pull x 1)+(snatch x 1)+(OH Squat x 2)
    30kg x 1
    32kg x 1
    33kg x 1
    35kg x 1
    37kg x 1
    40kg x 1

    Back Squats
    20kg x 5
    20kg x 5
    40kg x 4
    54kg x 3
    72kg x 2
    90kg x 1
    90kg x 1
    90kg x 1
    60kg x 8
    60kg x 8
    60kg x 8

    Accessory Work

    Snatch Grip Push Press
    30kg x 5
    35kg x 5
    36kg x 5
    37kg x 5
    38kg x 5

    Front Dumbbell Raises
    20lbs 3 sets of 8

    Conditioning/Cardio; (LISS) Tonight I will walk 35 minutes or so

    Notes: Was happy with this session, I am steadily building confidence under the bar with the snatch, this complex and the push presses are necessary for that. Another few weeks I may be able to try for a new PR...50KG?

    Tomorrow AM, if I get a good nights sleep might go for a road bike spin...very early.
    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

    "Power is nothing without control" Pirelli

    "Quiters never win, winners never quit" JRP, coach, friend, brother in law RIP bro
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  9. #939
    Tactical Barbell crew grouchyjarhead's Avatar
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    Session looks good, looking forward to seeing you test it out and see your progress.
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  10. #940
    Registered User Cantplankwell's Avatar
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    Originally Posted by grouchyjarhead View Post
    Session looks good, looking forward to seeing you test it out and see your progress.
    I think when I can snatch balance, OH squat, and snatch grip push press 50kg I will be ready to try for a PR again.
    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

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  11. #941
    Registered User Cantplankwell's Avatar
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    This morning earlier

    Weigh in 170.6 lbs, Moving average 169.5lbs

    22km road bike, just a quick loop of about 45 minutes. First time through the busy areas of town, did not realize how bad some of the roads really are. Temps went from 62 to well over 70 in minutes as the sun got above the trees and buildings...regretted the decision to not go full Lycra very shortly there after. One hill of about 150-200 feet in 1/8 a mile or so, and some other slow low grades made it a bit of a workout...300 to 400 calories?
    "Beware the fury of a patient man"

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  12. #942
    Still Pounding! TM79's Avatar
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    Nice job on the bike ride this morning CPW! Man do I miss riding my old bike...
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  13. #943
    Registered User Cantplankwell's Avatar
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    Originally Posted by TM79 View Post
    Nice job on the bike ride this morning CPW! Man do I miss riding my old bike...
    Thanks man! The best part is making the motorcycle noise, I am going to have to get some bicycle cards in those spokes!
    "Beware the fury of a patient man"

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  14. #944
    Registered User Cantplankwell's Avatar
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    Upper Body Day...Push Presses

    Weight in170lbs, Moving Average 169.5lbs

    Warm up, wrist-elbow arm circles, dislocations.

    Push Presses
    20kg x 5 (Strict)
    20kg x 5
    30kg x 5
    45kg x 5
    45kg x 5
    45kg x 5
    45kg x 5
    45kg x 5

    Chins
    7 + 3 negs
    4 + 6 "
    4 + 6 "

    Dips
    Band Assited with the skinny red band
    8
    8
    7

    Band Face Pulls
    16
    16
    16



    Evening Cardio

    C2 Rower, Row 25 Calories...rest 1 minute x 10


    Notes, good session on the presses, not overly hard work. Getting tired of the calorie restriction, and generally felt run down today. Cleans Tomorrow, I need a lower intensity day, probably do a simple complex and thats it.
    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

    "Power is nothing without control" Pirelli

    "Quiters never win, winners never quit" JRP, coach, friend, brother in law RIP bro
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  15. #945
    Registered User Cantplankwell's Avatar
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    Clean and Jerk Day

    Weight in 168.8lbs, Moving Avg. 169.3lbs

    Warm Up: Abbreviated Catalyst athletics warm up. PVC pipe dislocations etc run through the clean positions with the 20kg bar


    Working Sets

    EMOM; (1 x clean pull) + (1x Hang Clean) + (1 x Front squat) do not let go of the bar, put the bar down or rest during the movement
    30kg
    33kg
    35kg
    38kg
    40kg
    43kg
    45kg
    48kg
    50kg
    52kg

    Split-Jerk / Push Jerk Practice: 30kg, try several reps of each through several sets...forgot how many I did

    Dumbbell Front Rows/Raises, 10lbs, try this with clean width grip..nice and easy 3 sets of 10

    Notes:

    I am in the 77kg l class now!!

    Needed some combination of lighter weights and technique practice...so I tried an EMOM combo...I really enjoyed the pace with this

    At this time I am leaning towards being a push jerker as opposed to a split jerker. There is also the squat jerk that some elite lifters use, but that is beyond my capability. The push jerk just seems simpler and less complicated, it might hold me back on max lifts at some point but I can always practice the split at a later time when my strength gets up to par and work more on it then. At some point you begin to develop a style that is within your capability and just go with it.

    Thats it till Monday unless I do a bike ride on Sunday.
    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

    "Power is nothing without control" Pirelli

    "Quiters never win, winners never quit" JRP, coach, friend, brother in law RIP bro
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  16. #946
    Death Metal Madman StinnerOzz's Avatar
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    45 minutes is a quick bike ride? Yikes! Although pretending to be a motorcycle would be fun.

    Good work w/the pullup negatives. I think you've done those before, haven't you? Seeing any progress?
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  17. #947
    Still Pounding! TM79's Avatar
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    Great job on the last couple of sessions CPW! Solid work on the Push Presses and that combo that you did. To me, the split jerk felt more natural/stable when trying to jerk really heavy, but I'm sure my form looked like @$$ on both of those lifts... It's cool that you're really thinking about it that much and doing what works for you. Keep up the great work my friend.
    Male/38/5'10"/175 lbs
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  18. #948
    Registered User Cantplankwell's Avatar
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    Deload Week

    Snatch Day

    No Weigh in

    Warm up: Abbreviated Catalyst Athletics warm up.

    Work with the 20kg Bar, move through the positions

    Snatch + Overhead Squat, 5 sets of 2, pick a very easy weight ....25kg

    Squats
    20kgx5
    20kgx5
    40kgx4
    54kgx3
    72kgx2

    Accessory Work

    Snatch grip push press
    5x20kgx5

    Front Dumbbell Raises

    Notes

    thankfully this week is deload, pretty much zonked from the heat, the garage was steamy disgusting and gross...instantly soaked with sweat as soon as I began to WU, felt very weak (from the continued weight loss and heat combined?) basically I did what I could to get through this real quick and get on with my day. Been awhile since I have had one of these days.
    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

    "Power is nothing without control" Pirelli

    "Quiters never win, winners never quit" JRP, coach, friend, brother in law RIP bro
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  19. #949
    Registered User Cantplankwell's Avatar
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    Location: Ontario, Canada
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    De Load Week

    Upper Body Day (push Presses)

    Bodyweight 169.0 lbs, Moving average 168.8

    Warm up: wrist-elbow-arm circles, dislocations and pull aparts

    Push Presses
    20kg x 5 (strict)
    20kg x 5
    20kg x 5
    20kg x 5
    20kg x 5
    20kg x 5

    Chins
    6+4 negs
    3+7 negs
    3+7 negs


    Dips

    Band Face Pull

    Lite easy de-load session, I messed around with grip and grip width with the presses, and tried to engage the scap a bit more on the chins. Did not even break a sweat. Only 4lbs away from my target weight.
    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

    "Power is nothing without control" Pirelli

    "Quiters never win, winners never quit" JRP, coach, friend, brother in law RIP bro
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  20. #950
    Registered User Payton1221's Avatar
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    Originally Posted by Cantplankwell View Post
    Bodyweight 169.0 lbs, Moving average 168.8

    Only 4lbs away from my target weight.
    This is how it's done!!! Great job.
    My Journal: https://forum.bodybuilding.com/showthread.php?t=175816931
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  21. #951
    Registered User Cantplankwell's Avatar
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    Originally Posted by Payton1221 View Post
    This is how it's done!!! Great job.
    Hi Payton, the deficit is starting to suck, its affecting my lifting, motivation, and generally I am ill humored most of the time (apparently ). Also I have been starting to bonk lately....just flat out of juice, and restless sleeping. 165 and back to maintenance.
    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

    "Power is nothing without control" Pirelli

    "Quiters never win, winners never quit" JRP, coach, friend, brother in law RIP bro
    Reply With Quote

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